15:00 AMRAP
200m Run
10 Jump Squats
10 Burpees
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
10 Hollow Rocks - Alligator Roll - 10 Arch Ups
:15 Front Plank
25 Jumping Jacks
Specific Warm Up
This one will be simple to warm up for! You’ve already squatted a bit in the warm up, so just test your jump squats to make sure they are safe for you today. Then, do a set of 5 burpees for the same reason. Lastly, hit that Hinshaw Warm Up and let’s goooooo!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
15:00 AMRAP
200m Run
10 Jump Squats
10 Burpees
Workout Notes
This workout is sort of a warm up for my BIRTHDAY workout, which is next week. My birthday is actually this week, but I want to get a group together next weekend for the Birthday WOD, so today is sort of a trial run…
This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 15min) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. Push the pace and have a great workout!
Run Modifications
This run should be short and intense. Think 1min of pushing the pace! If you can’t run outdoors, you can also run in place. If those options don’t work for you, check out the Cardio Resources Page and make your own 1min of cardio that works for you!
Jump Squat Modifications
If you aren’t feeling the jump squat, go with a regular ol’ Air Squat!
Burpee Modifications
Remember, a slow burpee is still a burpee! If your burpees are doable but will take you too long to get through several rounds of the workout, cut down the number of reps! If you are not feeling the full burpee, use a Squat Thrusts or 8 Count Body Builder instead!
Optional Accessory Work
3-5 Sets of 8-12 Bicep Curls. GET JACK3D!
Cool Down
1-2min of Samson Stretch on each side
1-2min of Happy Baby
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